build muscle

You can’t help but admire bodybuilders because of their strength and dedication to the spot.  You love how they look and would like to build muscle mass quickly, but don’t quite know how to go about it.  If you are in this position, read on below for some fantastic tips.

 How to Gain Muscle Mass Quickly

Any bodybuilder will tell you that you require strength and dedication to achieve what they have. Without the use of drugs, you can build your muscles using the following techniques.

1.      Add More Volume to Your Training

You will achieve hypertrophy (the process of muscle growth) if you increase the volume of your training.  You need to have more repetitions and sets.  Interestingly, you may have to lower the weights you are lifting to achieve the maximum number of repetitions.

When building mass, the intensity will drop during the hypertrophy phase.  Try lifting 3-6 sets, and 10-20 reps.

2.      Barbells Are an Excellent Training Aid

Increase the use of barbells in your training.  Balance the weight properly, and you will find that you are lifting heavier weights than before.  You use a lot of muscles when lifting them, resulting in more muscle growth.

Reduce the dependence on machines to help you with the weight lifting, try free lifting.  Just make sure that you start light, and increase weight as time goes by.  Starting with very heavy weights could result in injury.

3.      Increase Your Protein Intake

Protein is essential for building back the muscles you break down during your training.  The more you lift, the more protein you should consume.  If you are lifting weights, ensure you eat 0.25 – 0.30 grams of protein per kg of body weight in every meal.

Here is an excellent tip to consider; incorporate at least three or four eggs, a cup of Greek yoghurt, or a scoop of protein powder in your meals.  It will give you the recommended amount of protein.


Casein protein is a favorite among bodybuilders because it absorbs into the bloodstream slowly. The result is your muscles have a constant supply of amino acid.    The best time is to consume it right before going to bed so that you give your muscles enough support to rebuild. You will find it in cottage cheese, milk or powder form.

4.      Increase Calorie Intake

During your training, you will burn a lot of calories, and the only way to increase muscle mass is by consuming more than your burn. If you consume less, your body will downshift the ability to build new muscle. Consider adding between 250 to 500 calories to your daily intake.  Focus on proteins as the body will store up to 45% of the protein in the muscles.

5.      Sleep Well

Getting sufficient rest will allow you to build your muscles faster. You need about 8 hours of sleep for the growth hormone release. ,

Final Thoughts

With the right exercise and the proper nutrient intake, you can build those muscles that you dream about. Consistency and dedication are key.  Good luck with your muscle building efforts.



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